Training with heart rate zones – what are they?

Heard a lot about riding in Zone 2, tempo rides and the like but don’t have a HR monitor and don’t know what any of it means?Put simply, heart rate zones are used to monitor training or ride intensity and are an accurate gauge to how hard your body is working. Here is a layman’s guide to riding without a HR strap:

Zone 2: Endurance/BaseDeep, steady, rhythmic breathing. This is your aerobic, endurance-training zone, requiring 65 to 74 percent HRR.You can speak short sentences but start to breathe more heavily especially at the upper end of the zone

Zone 3: Tempo/Intensive EnduranceSlightly laboured breathing. This is a steady tempo pace, requiring 75 to 84 percent HRR. You're working just above your endurance comfort zone—similar to when you're riding with someone who is a bit faster than you. You can speak just a few words at a time.

Zone 5: Above Threshold to MaxHard, heavy breathing. This is your VO2 max training zone, where you're at 95 to 100 percent HRR. You're utilising as much oxygen as possible, and going as hard as you can.It is impossible to speak!